In this week’s episode Good moves, Nike master trainer Traci Copeland leads you through a 12-minute workout that you can easily keep in your back pocket for years of workouts. “Today is all about mobility,” he says in the video. “We’re going to do a mobility flow that will feel like yoga. It’s perfect to do before or after a workout.”
Copeland starts the workout with cat-cows to warm up the spinal column and get your blood flowing. Then, you’ll move through the body parts, mobilizing and stretching the hips, spine, and shoulders until your time runs out.
Below, find the first three steps of Copeland’s full-body mobility routine. Be sure to schedule a little extra time for your next workout so you can warm up or cool down with this sequence.
3 full-body moves for your next workout
Get on your hands and knees. Make sure your shoulders are over your wrists and your hips are over your knees. Inhale and press your chest with your arms, arch your back and hug your belly as you lift your gaze and tailbone toward the ceiling. Exhale, round your spine toward the sky, draw your navel toward your back, tuck your tailbone down, and look toward your thighs. Continue alternating between these two positions for 30-60 seconds.
2. Bird dog
From the same position (shoulders over wrists, hips over knees), engage your abs to keep your back flat as a table. Then, without moving your torso, extend your right leg back and your left arm forward until both are parallel to the floor. Then draw the elbows and knees of your extended limbs under your belly, as if rounding your spine toward the ceiling, looking toward your navel. Return to full extension and repeat four more times before switching sides.
3. Downward Dog to Upward Dog
From your kneeling position, tuck your toes and lift your hips back, keeping your arms straight and lowering your chest toward the floor. As you inhale, step forward into plank pose with your wrists directly under your shoulders and your knees off the ground. Keep your core engaged as you roll your hips and feet off the ground and press your chest with your arms, arching your back. Use your core strength to press back into downward dog. Repeat for 30-60 seconds.